GK training log

Second week of some consistent running.

Tues 14th

5.4 miles avg 9.04

Runmute from work, tired on this run.

Wed 15th

5.4 miles 8.58 avg

Easy run into work, more down hill on way onto town, feels easy.

Fri 17th

4 miles on thread mill on gym, was able to run slightly faster, airwaves
not getting iratatated.

Saturday 18th

Park run 25.26

This felt easy effort wise little bit of coughing, not to much this week.
Chatting all way around, effort felt comfortable, never out of comfort zone.

Sunday 19th

7.5 miles 10 min avg

Really easy run in evening with MrsKG and another runner, under no pressure
at all, felt like I was strolling, left calf a little sore on left side, just below knee
maybe upping mileage and slower running affecting gait, will keep eye on it.

Tues 28 Feb

9.02 miles avg 8.30

With one eye on Ballycotton and signing up for Limerick half, started to introduce
bit more quality, opted for multiable distance up to half marathon plan from
faster road running. Mixed sessions around slightly for first two weeks to get
couple of Lt intervals in in good time before next weeks race.

Session was 3 x 9 mins with 3 mins recovery. Lt according to McMillan is 7.12-7.20, left work late so after 1 mile w/u as it started lashing rain started into LT.
Not to sure was either warmed up enough or relaxed enough, only in t shirt and
shorts so got chilly on slower sections. First 2 where flat enough along fairview and down coast. Hit road works before wooden Bridge at end of second section
hate up and down nature of path, so headed up side road got into coughing fit
with back wash from nose, didn't really recover to well before third set and was up a drag and couldn't get back on pace but effort felt about same, started to flatten for last minute or so and pace pulled back slightly. Got bit lost and ended up with 9 miles instead of 8. Finished run freezing.
1. 7.07 avg felt ok
2. 7.15 avg little cold hard to get going
3. 7.35 avg cold, snotty and up hill, not so good.

Wed 1st

5.28 miles 9.36 avg

Recovery run into work, cold morning, hard to keep pace down as was cold, mostly down hill into town.

Friday 3rd

6 miles aprox . with hill sprints and strides no watch

Nct'd car and then parked up at road beside St Anne's where we do winter series.
No watch so one loop around outside of St Anne's and 2 loops of winters series
Route. Hill sprints at corner of St Anne's on coast road. 8x 12 sec with walk back
recovery. Tried to roughly count 12 sec, lucky there was markings on path near
where I stopped, and start marking at bottom of hill so took these as markers
to get some consistency, probably Little longer than 12 sec. but felt could do
another couple at end if someone had a gun to my head:D

Ran back towards car on clockwise route around park to complete 2 mile loops
Which included 5x 100 m strides, much better session than Tuesday. Hammys and glutes felt like they had been worked next day.

Sat 4th

4.5 miles aprox including park run in 24 mins, was intending to run easy but mrskg decided she wanted to push on after half way and encouraged me to pick up pace to drag her along, left her to sprint in from 200m and I eased over the line 10 or 15 sec latter. No watch again.

Sun 5th

9.11 miles @ 9.25 avg

Easy run at 7.30 am from Sutton into howth, up trough offington, back to Sutton cross, down to baldoyle and back to Sutton, then wet and soggy to Jnr Parkrun to help out with annapr doing a great run directing job.

More solid week but lots to do before Limerick.

Tues 7th Mar

7.95 avg 8.06 with 12,10,8 LT

Ran from work, mile half w/u in city centre and then, up to Dorset street towards
Santry and turned for north side and on to malahide road for home, some how thought this was long and flat, but not so only managed LT pace for 2-3 mins
of each and dropped off. Avg about 7.26, should been 7.12-7.20, felt really hard.

Wed 8th Mar

Recovery run 5.3 @ 9.33 min

Easy run into work mostly down hill.

Friday 10th Mar

6.47 easy with 7 x 25 sec strides avg 8.31

Parked at yath pub ran to thunders, up trough Raheny around St Anne's and back
to yath up coast rd, last mile picked up to MP pace. All good.

Sun 12th

11 miles including Ballycotton 10

Had orignaly planed Raheny 5, Ballycotton and then Limerick half, but after a winter of never ending respitory infections, training never really got going, but
had decided if I could get any way fit I'd give this a lash after, missing Raheny
mrskg also signed up so we where going anyway.

Had arbitrary time of 75 mins in mind, but after Tuesday's disaster wasn't to optimistic, no decent long runs in recent months bar a couple of slow 9 mile
Sunday runs, so thought would be lacking aerobic endurance and I was right.

Mile 1-3 went ok mostly down hill to flat and felt comfortable, some wind but
down hill more than made up.

7.12,7.14,7.22

Mile 4-6

Lot of drags and wind start to feel under pressure, really feeling how out of shape
I am, Here a club mate catches me and asks how I am, and said crap so he encouraged me to tag on with him and it worked for a while

7.26,7.36,7.37

Mile 7-10

A lot of ups and downs in these miles stuck with club mate for mile 7 but just
couldn't find enough to stick with him, did I mention how unfit I am:D
Funny for some bizarre reason I pushed up hills and and died down them, I noticed pace picking up on up hill but couldn't summon the will to work on
Way down had got it into my head to recover from up hill effort. Got really warm
In second half and lack of endurance really told, have never did 10 mile race
outside of a Marthhon training block and would normally have had several good
Weeks and be up to 16-18 miles long runs. Legs where ok after words all pressure was on the lungs And they had nothing more to give. But it was a
great race, tough but fair course, bit warm and windy on the day, would love
to give it a crack again. Thanks to all the cheer leaders at the end, annapr and
FBOT and ferris, murph as well as few other friends who had came down.

Good catch up with St Anne's crew afterwards. Also got pb 76.09 so can't complain. Roll on next year.



7.26,7.44,8.11,7.51

annapr wrote: »

So, very unfit G, yet you were one of the few to get a PB!!! Not too bad at all.

Mrs Mc wrote: »

To get a pb on one lung training for the past few weeks is great !! Well done to you and Mrs Kenny g who also had a super pb. Sandbaggers the pair of ya !!!

Murph_D wrote: »

Fair play G, checked your time afterwards and figured you'd be happy. Excellent PB, they should feel hard, so well done!

Thanks, don't think bar very first Frank Duffy I've ever had a good 10 mile race.
Sunday was good to get a PB, but bar first 3 miles wasn't in any way comfortable, shouldn't really be that out of comfort zone after 3 miles. You really want to be at your best to experience a race like this and think before the start I can run my best here, may not happen on the day, but at least at the start line
you have confidence if that make sense. But great day none the less:)

Thanks guys, my 10 mile PB is behind Half Marathon PB so should really be
Closer to 70 than 80, but I knew going into race exactly where I was fitness wise
so great run to get under the belt. Such an iconic race and long way to travel so
to quote a Marathon announcer you'd like to be as fit as a butchers dog and do it some justice. Had a great weekend, with a great crew so was well worth it though. It's funny but love getting the Doms after a hard race, makes me feel like I've put in a shift, but legs feel good considering.

HelenAnne wrote: »

I'm glad someone is mentioning DOMs! The whole back half of my body is so stiff and sore today! probably yesterday's long drive back from Cork did't help!

Well done to you & Mrs KG - sorry I was (as always) so tense beforehand and anxious to get off to the bag drop. What a great day! Well done on PB!

Looks like you had a good race Helen,hope you got what you wanted, but
no Doms for me. Gillian delighted with her effort 1.22 for first raced 10 mile.
She is sore with Doms and blisters.